When I arrived I noticed there were already a ton of PAX that had showed up for my Q. I thought to myself, heck yeah people love them some Backflop. But much to my surprise, they were mostly all women. Ha! So we now share the space with an early morning women’s WO group that meets slightly earlier than we do. We carried on about our business and circled up in the parking lot adjacent to where we normally do COP.
PAX –
Double Down (R)
Holy Roller (R)
Dauber
Pelican
Nutty Professor
Stick Up
Lady Bird (R)
Flipflop
Jitterbug (R)
Bob Ross
Retainer
Jewel
Iceman (R)
Meter Maid
Backflop (Q)
COP – 20x SSH IC, 10x GG IC, 10x Toy Soldier IC, Downward dog stretches, quad stretches
The THANG – Dora part 1 and Dora part 2 with running and PT mixed in around the egg lawn.
DORA part 1 – 200x overhead press, 200x squats, 200x bicep curls
I then instructed the PAX to run around the egg lawn, which we stopped at 3 locations and did 5x BOYOS, 10x Merkins, 15x Big boy sit-ups at each stop.
DORA part 2 – 200x plank jacks, 100x V-ups, 100x Merkins
We mosied back to the flag. While it was super tempting to do pickle pounders in front of the laddies, we refrained (lol) and held plank for 30 seconds until time was called.
COR, NOR, COT – sent the PAX out with words of encouragement to conquer the day. We ended with an Our Father.
See ya! Backflop
F3 Louisville 